WOD / Blog
02 January 2019
Warm-up: Coach’s Choice Strength/Skill: Power Snatch (7 x 1)Use 90% of your 1 RM and lift on a 2-minute clock. WOD: 12 Minute AMRAP3 Power Snatch (115/75)6 Burpees12 Double Unders Stimulus/Focus: This WOD is meant to tax you cardiovascularly. Pace yourself, but keep moving. Aim for 6 rounds.Cool Down: Tabata Handstand Holds
01 January 2019
Warm-up: Coach’s Choice Strength/Skill: Get Ready to Work WOD: 100 RFT (40 Minute Cap) 1 Pull Up 2 Push Ups (HRPU or Strict) 3 Air Squats Stimulus/Focus: Murph minus the Run! Focus on perfect movement and fast transitions. The challenge will be . . . keeping track of your rounds! Cool […]
31 December 2018
Warm-up: Coach’s Choice Strength/Skill: Get ready to total! WOD: The CrossFit Total Back Squat (1 Rep Max) Shoulder Press (1 Rep Max) Deadlift (1 Rep Max) Stimulus/Focus: Benchmark time. Work till failure. Cool Down: Happy New Year’s Eve!
28 December 2018
Warm-up: Coach’s Choice Strength/Skill: Split Jerk (2 x 2 x 2 x 2 x 2) Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 5 RFT 4 Split Jerk (115/75) 8 Slam Balls (30/20) 12 Mountain Climbers Stimulus/Focus: Move quickly! Aim for less than 8 minutes. Cool Down: […]
27 December 2018
Warm-up: Coach’s Choice Strength/Skill: Review Team WOD movements WOD: 3-Person Team WOD (10 Minute Cap) RX Athlete A: 9 Calorie Row 15 Deadlifts (225/145) 21 Knee Raises Athlete B: 15 Calorie Row 15 Deadlifts (185/115) 15 Jumping Pull Ups Athlete C: 21 Calorie Row 15 Deadlifts (155/85) 9 Pull Ups *Rest the […]
26 December 2018
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (5 x 3 ) Use 75% for all sets. Lift on a 2-minute clock. WOD: 16 Minute AMRAP 16 Overhead Squats (50/35) 2 Muscle Ups 1 Bear Crawl Stimulus/Focus: Time to work on skills we don’t practice enough. Embrace the suck. Cool Down: Tabata V-Ups